Comparing Nutrients in 7 ounces Lemon VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Lemon	Broccoli Raab	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	1.04% 0.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.47% 0.34g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Lemon	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	41% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 105mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Lemon versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lemon vs Broccoli Raab:

• 7 ounces of Lemon have 2.6 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 12.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 7.5 times more Vitamin B9, 10.8 times more Vitamin E and more Vitamin K than Raw Lemons Without Peel.
• 7 ounces of Lemon have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lemons Without Peel as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lemon vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 4.2 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 13.2 times more Manganese, 4.6 times more Phosphorus, 1.4 times more Potassium, 16.5 times more Sodium and 12.8 times more Zinc than Raw Lemons Without Peel.
• Both Lemon and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Lemon lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Raw Lemons Without Peel as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lemon have 3.3 times more Carbohydrate and 6.6 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.3 times more Omega 3 and 2.9 times more Protein than Raw Lemons Without Peel.
• Both Lemon and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Lemon provide inadequate amounts of Omega 3 and Protein
• Both Raw Lemons Without Peel as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Lemon VS Broccoli Raab

What are the health benefits of Lemon compared to Broccoli Raab?

Lemons are a good source of vitamin C, which is important for immune function, skin health, and iron absorption. They also contain antioxidants that help fight inflammation and support heart health. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains phytonutrients that have anti-inflammatory and anti-cancer properties. Both lemons and broccoli raab offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Lemon or Broccoli Raab?

Both lemon and broccoli raab can be beneficial for weight loss, but broccoli raab is a better choice as it is a nutrient-dense vegetable that is low in calories and high in fiber. Fiber helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Additionally, broccoli raab is rich in vitamins, minerals, and antioxidants that support overall health and well-being. Incorporating a variety of nutrient-dense foods like broccoli raab into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Lemon or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both lemon and broccoli raab are nutritious foods, but broccoli raab is a better choice for muscle building as it is a good source of protein, vitamins, and minerals. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Lemon compared to Broccoli Raab?

Lemons have a higher environmental impact compared to Broccoli Raab due to factors such as water usage, pesticide use, transportation emissions, and land use. Broccoli Raab is a more sustainable option as it requires less water, pesticides, and land to produce. Choosing locally grown and organic options for both can further reduce their environmental impact.